Valentine’s Day is right around the corner! While typically associated with romance, Valentine’s Day is a great opportunity to express love for our family members, friends, or significant others! And what better way to express love than through food? February is also American Heart Month. Last week, the Kitchen Blog highlighted heart healthy nutrition tips for each day of February. To put these tips into action, check out some of these heart healthy recipes, and consider making them for a loved one this Valentine’s Day! We've collected 14 recipes to keep you and your loved one's hearts happy this February. Continue reading for The Kitchen’s Official Valentine’s Day Recipe Guide:
Nutrition Tip: Substitute mashed banana or applesauce for oil in your muffin recipes
- Apple Carrot Oat Muffins: These delicious muffins would make a great Valentine's Day morning breakfast. Instead of butter or oil, try using mashed banana or applesauce! This would be a great way to use up bananas that are getting a little old. This recipe also contains whole grains, fruits, and veggies, which are all great for your heart!
Nutrition Tip: Incorporate dark, leafy greens into your diet
- Veggie Frittata Cups, 2 Egg Omelet, Super Fruit Smoothie, & Strawberry Spinach Salad: Add spinach or kale to any of these recipes! If you're not the biggest fan of spinach or kale, smoothies are the easiest way to hide the taste while still getting the nutritional benefits. Green veggies like these contain calcium, folic acid, and vitamin K which all help protect against heart disease!
Nutrition Tip: Replace on meat-based meal with a plant-based alternative
- Black Bean Burgers, Meatless Meatballs, Lentil Tacos, & Falafel: Whether you're looking to decrease your meat intake or are cooking for a loved one who follows a vegetarian or vegan diet, these are all delicious recipes to try! Packed full of plant protiens, these recipes contain less saturated fats than red meat. Saturated fats can raise your cholesterol and negatively effect heart health, so it's best to limit them when possible.
Nutrition Tip: Make half your grains whole!
- Rice Bowl Southwestern Style: Try out this mix & match recipe using brown rice, veggies, and beans. To work in another nutrition tip, try substituting low-fat Greek yogurt for sour cream to add extra protein!
Nutrition Tip: Try out zucchini noodles or spaghetti squash to replace or supplement traditional pasta
- Spaghetti Squash: This super simple recipe is a great alternative for pasta night! Try it out with your favorite homemade pasta sauce to get some extra veggies in your diet.
Finally, it wouldn't be Valentine's Day without dessert! Try out some of the following recipes that have nutritionally mindful twists to your favorite treats:
We hope you enjoy some of these recipes this upcoming week. Happy American Heart Month from all of us here at The Kitchen!
By Sophia Orsinelli
JVC Northwest AmeriCorps Nutrition Educator